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Forwarded to Order Division 

(Date) - 

(Apr. 5, 1901—5,000.) 





D„„U Rf, 



MANUAL OF 



CORRECT BREATHING 



AND 



PHYSICAL EXERCISE 



FOR 

BUSINESS MEN 

COMPILED BY 

A BUSINESS MAN. 



PUBLISHED BY 

REALHEALTH CO., 
LAKEWOOD, 
OHIO. 



COPYRIGHTED. 
1909. 



B - 



APS 1 is 10 



© 

ci?. a, 

JUL 28 1909 

L~ 



INTRODUCTORY. 



When Mr. Bloom took up the development of the 
exercises shown in this booklet, he did so solely from his 
personal standpoint, having in mind the keeping toned up, 
not developing, his own body and mind. The remarkable 
results obtained by Mr. Bloom attracted the attention of 
business men and friends and he soon had calls for the 
exercises and has frequently been asked to talk to business 
clubs and make a demonstration of them. This took a 
great deal of his time and he eventually decided to publish 
this manual which will be found invaluable to the business 
man. Never before has a system of exercise been given 
the public which was so simple or that would produce the 
development that this does in so short a time. Take a look 
at the cuts, bearing in mind that Mr. Bloom was in his 
Forty-Third year when he commenced using the exercises 
and had only used them twenty minutes a day since 
October 15, 1908, to March 4, 1909, the date these photo- 
graphs were taken. 

REALHEALTH COMPANY. 



Business men, as a class, do not appreciate the absolute 
necessity of regular, systematic exercise as a means of 
maintaining the vigorous, virile, physical health so neces- 
sary to sustain the protracted effort now required to keep in 
the strenuous business game. Even athletes do not appre- 
ciate the benefit to be derived from the practice of deep 
and Rythmic Breathing. Exercise, that is, muscular exer- 
cise without the proper breathing exercise will do a great 
deal of good, but when physical or muscular exercise is 
supplemented by the practice of Rythmic Breathing .the 
result both in increased vitality and musuclar development 
is truly remarkable. 

The writer is a business man and has been actively 
engaged in business as a salesman, and sales manager for 
more than twenty years. Nearly all men entering an 
active business life become sedentary in their habits, as 
inside work prevents even the benefit of getting into the 
open air, which the man carrying the grip enjoys; while 
the distance from the office, making it necessary for us to 
avail ourselves of the convenience of the elevated, subway 
or surface car to land us at the office on time, prevents the 
daily walk which, if properly taken, will do us much good. 



Perhaps no better argument as to benefit derived from 
the exercise here described can be advanced than a recital 
of the writer's own experience : 

" Six months ago I had a severe attack of nervous 
ague, chilled every day and had a high fever after each 
chill. This clung to me for over seven weeks before I 
could break it. During this time I lost about fifteen pounds 
in weight and became so weak that I was entirely unfit for 
business. About two years ago, when studying the Sheldon 
Course of Scientific Salesmanship, I had come to a realiza- 
tion of some of the benefits to be derived from systematic 
exercise and the practice of Rythmic Breathing. I then 
exercised quite regularly for some months with great benefit 
to my general health. Later, due to a depressed mental 
condition brought on by severe loses and business dis- 
appointment caused by our recent panic, I lost interest in my 
exercising and for about a year I did not take any. The 
result was the sick spell above mentioned, which I am con- 
fident would not have gotten the best of me had 1 kept my 
physical condition good by proper breathing and exercise. 

As soon as I could get about again I began the practice 
of the exercises presented in this manual and in a few 
months 1 have secured perfect health." 



—5— 



I HAD: 

Catarrh for over twenty years. 

Indigestion which made me uncomfortable after each 
meal. 

Kidney or bladder trouble causing much inconvenience 
on account =of non-retention of urine. 

Eczema of. the scalp causing much irritation and 
falling out of the hair. 

I NOW HAVE: 

Perfect health which is, " That harmonious relation 
between the three principal divisions of man, 
Body, Mind and Soul, which enables the 
physical organs to properly perform their 
functions and promotes the development of the 
positive faculties and qualities to a marked 
degree." — Sheldon. 

And this all accomplished in a short time, that is, 
between October 15, 1908, and March 4, 1909, the date of 
this writing. Is it worth twenty minutes a day of your 
time? It is, I care not how valuable your time. If you 
could get your physical condition up to the point where no 
matter how strenuous your work you would never feel 
physically tired you would cheerfully put in twenty minutes 
each day and practice it faithfully, wouldn't you? You can 
positively do this and more, and when you come to a 



—7— 



realization of the improvement to your mentality resulting 
from your more vigorous physical health, for one's mental 
health improves with the physical in a direct ratio, nothing 
can prevent your taking a daily and systematic exercise. 
Of all exercise the breathing is most important as it vitalizes 
the entire man through enrichment of the blood by intro- 
duction of about three times the amount of oxygen ordi- 
narily inhaled by the average business man. Physiology 
tells us that oxygen is to the body what fuel is to the 
boiler furnace; it therefore follows that it depends on the 
amount of oxygen taken in whether we are "High Pres- 
sure" or "Low Pressure" men. Most men use only one- 
third of the air-cells of the lungs and secure a fair degree 
of vitality. Each and every cell should be used if we 
breathe right. If we secure a fair degree of vital energy 
and physical health by the use of only one-third of these 
vitalizing cells, how much greater will our vitality and our 
capacity for work be if we use the other two-thirds? Think 
it over, and after thinking get action by practicing Rythmic 
Breathing, the only true solution for this important health 
problem. 

THE THEORY OF RYTHMIC BREATHING. 

Explanation — The theory of Rythmic Breathing is 
breathing abdominally with a rhythmic movement or im- 
pulse; first a long beat, then a short beat, then a long beat, 

. Each individual establishes the 

rythm for himself according to his lung capacity at the 
time of beginning the exercise and this rhythm changes as 



his lung capacity increases. A certain volume of air (cubic 
inches) will be inhaled in a given time and if the same 
muscular effort is exerted this volume of air will be exhaled 
or discharged from the lungs in exactly the same period of 
time, as the air looses nothing in volume, but simply gives 
up to the lungs its oxygen, taking up in return the carbonic 
acid gas given off, (a poison). 

Theoretically it will take the lungs one-half the time 
required to inhale or take in a certain quantity (cubic 
inches) of air, to absorb from this air all the oxygen it 
contains, thus establishing the rhythm. 

Illustration — If you find it takes ten seconds to take 
a full inhalation (abdominal breath) you should hold it five 
seconds and discharge or exhale it in ten seconds. As your 
lung capacity increases you should change the rhythm 
accordingly. It is not absolutely necessary to positively 
fix the time you hold the breath, but it is evident that more 
marked results will be realized if the true rhythm is 
followed. 

CAUTION — No benefit is gained by holding the breath 
longer than the time required by the lungs to absorb from 
the air its oxygen, only discomfort resulting. 

NOTE — It is important that a certain wave of motion, 
be developed in practice of Rhythmic Breathing. This wave 
commences with the diaphragm and starts with a noticeable 
impulse of the abdomen and follows right up the chest to 
the. throat as the lungs fill. Always breath from the 
bottom of the lungs. 

—9— 



" Make the man right and the sales will take 
care of themselves." — Sheldon. 



BREATHING EXERCISE. No. i. 



EXHALATION* 



In this exercise it is important that a vigorous action of 
the diaphragm be secured in order that all the air possible 
be expelled from the lungs before inhalation. Stand in a 
natural position with the shoulders thrown forward. Always 
have window of room open or take exercise in the open 
air. If you find it difficult to control diaphragm use the 
hands pressing in when you exhale and removing pressure 
gradually as you inhale. 



To make the man right we must first make 
him right physically. 



BREATHING EXERCISE. No. 2. 



FIRST IMPULSE OF INHALATION. 



Notice the action of the diaphragm, how it is thrown 
down and outward thus enlarging the cavity of the lower 
thorax and allowing the lower lobes of the lungs to fill. 
Always breathe from the lower lungs, but be sure and fill 
the upper. Physicians say that in most autopsies they 
find the upper lobes of the lungs in the male badly con- 
gested and filled up. In the female it is the lower lobes 
which are affected. This is no doubt caused by the 
influence of corsets and other stays. 



— 12 — 



A man's earning capacity depends on his area 
development. 



BREATHING EXERCISE. No. 3. 



SHOWING LUNGS ONE-HALF FILLED. 



Notice how the wave of motion follows from the 
abdomen to the chest as the lungs fill. 



Your mental condition will improve with your 
physical. Maximum mental capacity will only 
come with perfect health. 



BREATHING EXERCISE. No. 4. 



SHOWING LUNGS FILLED. 



Notice how the wave of motion has now followed to 
the throat, showing the lungs fully inflated. Chest expan- 
sion over seven inches. 



—16— 



" Breathe right, eat right, exercise right and 
think right and you will be all right." — Sheldon. 



PHYSICAL EXERCISE. No. i. 
(SEE PLATE NO. 5.) 



Raise the hands over the head, bringing them up from 
the side, not in front, raising on tip toe, reaching as high as 
possible (stretch) six times. This is the natural exercise 
to take on arising, one's first impulse is to stretch. 



—18— 



Plate No. 5. 



Increase your area by building up your Ability 
(A), Reliability (R), • Endurance (E) and Action 
(A). You see where exercising comes in. 



PHYSICAL EXERCISE. No. 2. 
(SEE PLATE NO. 6.) 



The reverse of Physical Exercise No. 1. Hands in 
front of the body and push down vigorously six times. 

Distend the abdomen by a deep breath and tap same 
vigorously with the tips of the fingers fifty times. This is 
very beneficial to the digestion and the general toning up of 
the muscles. 



— 20 — 




Plate No. 6. 



Plate No. 7. 



Showing the muscular development of the shoulders 
and arms after five months exercise twenty minutes each 
day. 



— 22 — 



Plate No. 8. 



Showing the muscular development of the shoulders, 
arms and back after five months of exercise twenty minutes 
each day. 



—23— 



"Any man's value to an employer is in in- 
verse ratio to the amount of supervision he 
requires; less supervision more value, more super- 
vision less value." — Sheldon. 



PHYSICAL EXERCISE. No. 3. 
(SEE PLATE NO. 9.) 

This exercise consists of thirteen movements. 

1. Bend forward at the hips. (See engraving). 

2. Twist to the left as far as possible without changing . 

the position of the feet. 

3. Twist to the centre. .(Position 1). 

4. Twist to the right as in Position 2. 

5. Back to the centre. (Position 1). 

6. Stand erect. 

(Continued on Page 26.) 



—24— 




Plate No. 9. 



Exercise with your mind on the exercise. 



PHYSICAL EXERCISE. No. 3. 

(Concluded. ) 

(SEE PLATE NO. 10.) 



7. Bend backwards at the hips. (See engraving). 

8. Twist to the left. 

9. Twist to the centre. (Position 7). 
10. Twist to the right. 

1 r. Back to the centre. (Position 7). 

12. Stand erect. 

13. Finish by a vigorous dip flexing the knees. This 

exercise is particularly good for indigestion and 
taking off bay windows. 

REPEAT SIX TIMES. 



— 26— 




Plate No. io. 



Eat with your mind free from business cares 
and permit nature to work naturally. 



PHYSICAL EXERCISE. No. 4. 
(SEE PLATE NO. II.) 



Raise the knee vigorously as high as possible — you 
should be able after a little practice — to bring the leg right 
up along the abdomen and chest without bending forward. 
Repeat from ten to twelve times with each leg. 

This exercise will be found fine for strengthening 
abdominal muscles, reducing girth, etc. 



—28— 




Plate No. ii. 



Practice Rythmic Breathing until it becomes 
your natural breath and you will then breathe 
right. 



PHYSICAL EXERCISE. No. 5. 
(SEE PLATE NO. 12.) 



Get down on the floor on the hands and toes, arms 
straight. Lower the body slowly so that the chest touches 
the tloor. (See Plate 12.) Then raise the body slowly to 
first position! Repeat as many times as possible, not 
exceeding ten times. Keep back and limbs rigid. This is 
pronounced the best setting up exercise ever evolved. 

NOTE — To secure development and the best results 
each exercise should be taken long enough to tire the 
muscles, but never to point of exhaustion. Each exercise 
should be done vigorously, not in a lackadaisical way, with 
some vim and action, one set of muscles resisting the other. 



—30— 




Plate No. 12. 



A FEW HINTS 

ON 

CORRECT EATING, BREATHING, EXER- 
CISING AND THINKING. 

As a rule a normally healthy man can safely eat any- 
thing his appetite craves. It is the abnormal appetite we 
want to watch. Get your physical condition right and 
working in harmony and you will forget you have digestive 
organs so far as their giving you any trouble is concerned. 
Exercise is the only thing we know of that will do it. 

Rythmic Breathing is the natural breath; practice it 
faithfully and you will be rewarded a thousand fold for the 
little time and effort put forth to acquire the habit, in 
increased vitality and vigor. 

Walking is a splendid exercise, especially if you practice 
proper breathing and walk right. There is nothing in 
slouching or loafing along with only sufficient effort to move. 
Stand erect, head up, active chest and walk with a swing- 
ing, vigorous stride, using the foot in a natural heel and toe 
movement. 

THINK! Sheldon says: "Only a few men really 
think, a good many think they think, but the majority only 
think they think, they think." Analyze, weigh carefully 
and form occurate judgments of your own. Exercise your 
intellect and you will become strong intellectually. 



—32— 



SIMPLE DAILY PROGRAM. 



5:30 a. m. Get up and take a bath. I take a tepid bath; 
take a cold one if you like it. 

to a. m. Exercise. 
6:05 

6:05 

to a. m. Shave. 

6:15 
6:15 

to a. m. Dress. 
6:30 

6:45 a. m. Breakfast. 
7:15 

to a. m. Get to the office, leisurely walk if possible. 
8:00 

8:00 a. m. 

to Or any old time. Do things. GET BUSY. 

[2:00 p. m. 



•33— 



WHAT THE PRACTICE OF THESE EXERCISES 
\5 TO 20 MINUTES A DAY WILL 
DO FOR ONE. 



The writer advocates first a five minute breathing exer- 
cise, this taken after a bath and vigorous rub down will 
start the circulation along strongly and lead up naturally to 
the more strenuous physical movements that follow. Then 
take each of the five movements as shown as many times 
as seems best, observing Note on Page 30. 

A practice of this program for 10 days will give you an 
appreciation of what its use every day will do for you. It 
will positively relieve and cure most chronic ailments which 
are generally due to impoverished blood and poor circulation. 

The breathing exercise will cure Catarrh, Hay Fever, 
etc., to say nothing of the great benefit derived from it as a 
vitalizing agent for the entire body. 

The physical movements will develop every muscle in 
the body, stimulate the liver, stomach and bowels to a 
natural performance of their functions and in a very short 
time produce a harmonious action of these organs, relieving 
all tendency to indigestion, constipation, piles and kindred 
ailments. 

These exercises will not overtax the weakest heart. 
You will as the writer did get strong without realizing it. 



~34— 



CONCLUSION. 



The purpose of this manual is the betterment of the 
man, mental and physical. Everyone now a days appreci- 
ates that in order to have a strong and active mentality he 
must be strong and active physically. The well rounded 
man has Ability, Reliability, Endurance and Action. The 
development of these faculties and qualities determines the 
AREA of the man and the man with the biggest Area is 
the biggest man. It takes a big man to do things. Be a big 
man. You can. 

To be right physically we must exercise right, breathe 
right, eat right, and think right. If we will do these four 
things conscientiously we will soon be all light,' mentally 
and physically. Do you know what it means to enjoy the 
maximum of your mental capacity? One never does, 
neither does he have this capacity until his physical con- 
dition is improved. When one's physical condition becomes 
one of "Perfect Health" with all organs properly perform- 
ing their functions the mental health reaches its maximum, 
tasks which formerly appeared insurmountable appear 
feasible, hard tasks easy, and you feel that you can 
accomplish anything that any man can. A good way to ^ 
feel, isn't it ? 

The price is not the paltry sum we are obliged to 
charge for it (because we cannot get engraving, paper, etc., 
for nothing, neither can we buy grey matter cheap), but it 
is effort, only Twenty minutes each day intelligently put 
in. It's worth it, isn't it? Try it ten days and then give 
us you answer. We want every man having the oppor- 
tunity, to try these exercises, then if you are not satisfied 
send the book back, but please keep it as clean as possible, 
because there are many who prize them and will be glad to 
get this book if you do not want it. 

NOTE — Special correspondence and advice tendered 
subscribers to this manual without charge. Special exer- 
cises will be formulated if necessary to fit conditions requir- 
ing same. 



OUR PROPOSITION AND GUARANTEE. 



We will send this manual to any responsible person 
(it is as good for women as men) on Ten Days trial. At 
the end of this period the book is to be paid for or returned 
to us in good condition. The only obligation we ask you to 
assume is you agree to follow the exercises for Ten IDays. 
If you do this we will do the rest. 

The cash price, subject to our guarantee to refund the 
money if you use the exercises and are not satisfied at the 
end of ten days, is $5.00. 

The price to anyone desiring to try it first is $5.50 to 
be paid us in Ten Days if book is not returned. You know 
it costs money to enter accounts and look after collections. 

A special De Lux edition in Vellum cover with name 
of purchaser on same in gilt letters, $6.00 cash. 



-36- 



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